Ketosis is a metabolic state where the body shifts its primary energy source from carbohydrates to fat, producing ketones for fuel. Individuals on a ketogenic diet often aim for this state for health or weight management. However, heart palpitations are a frequently reported side effect for those starting or maintaining ketosis.
The Ketosis-Palpitation Connection
Heart palpitations involve a sensation that the heart is beating unusually, such as racing, pounding, or fluttering. Ketosis can lead to these sensations, with many individuals reporting a slightly faster heartbeat or fluttering during the body’s transition.
Common Causes of Palpitations in Ketosis
One primary reason for heart palpitations during ketosis is electrolyte imbalance. As the body transitions to burning fat for fuel, glycogen stores deplete, and insulin levels decrease. This shift causes the kidneys to excrete more water and essential electrolytes, including sodium, potassium, and magnesium. These minerals are integral for proper nerve and muscle function, including the regulation of heart rhythm.
Dehydration frequently accompanies this electrolyte loss. The diuretic effect of ketosis leads to increased water excretion, contributing to overall fluid loss. A decreased fluid volume in the bloodstream can cause the heart to pump more vigorously to maintain blood pressure, potentially leading to palpitations. Staying adequately hydrated is important to mitigate this effect.
Some individuals may also increase their intake of stimulants like caffeine while on a low-carb diet to boost energy levels. These substances are known to trigger heart palpitations in susceptible individuals, regardless of their dietary state. The combination of stimulant use with the metabolic changes of ketosis may exacerbate the likelihood of experiencing palpitations.
Palpitations are often part of the “keto flu,” a collection of temporary symptoms experienced during the initial adaptation to ketosis. As the body adjusts to using fat and ketones for energy, these symptoms, including heart palpitations, typically resolve within a few weeks.
Addressing Palpitations Safely
Replenishing electrolytes is a common approach to address palpitations while in ketosis. Consuming a mineral-rich diet and considering electrolyte supplements containing sodium, potassium, and magnesium can help restore balance. For instance, adding a pinch of Himalayan salt to water can aid in maintaining mineral balance. Foods like avocado, spinach, and salmon are good sources of potassium, while magnesium supplements can also be beneficial.
Adequate hydration is important when in ketosis. Drinking plenty of water helps counteract increased water excretion and supports overall bodily functions, which can reduce the likelihood of palpitations.
Monitoring symptoms and making dietary adjustments may be necessary. If palpitations are frequent or bothersome, individuals might consider temporarily increasing carbohydrate intake slightly to ease the transition. Reducing or avoiding caffeine and other stimulants can also help alleviate symptoms.
While many instances of palpitations on a ketogenic diet are temporary and manageable, it is important to recognize when medical attention is needed. Seek immediate medical evaluation if palpitations occur with severe shortness of breath, dizziness, fainting, or chest pain. Individuals with pre-existing heart conditions or a history of heart disease should consult a healthcare professional before starting a ketogenic diet.